A Complete Guide to Back Muscle Anatomy and Workouts

The back includes those sets of muscles which aren’t only the strongest muscles but are equally harder to train as well. Let’s breakdown the exercises required to form a complete, stronger and leaner back.

However, before understanding the training regime, it is rather important to know about the anatomy and architecture of the back muscles.

Anatomy of Back Muscles:

The back muscles are divided into three groups:

Superficial: These muscles are related to the movements of shoulder

Intermediate: these muscles are associated with the movements of thoracic cage

Deep: these muscles are responsible with the movements of vertebral column

Superficial Muscles

The superficial muscles originate from the spinal column and attach to the bones of the shoulder namely the clavicle, scapula and the humerus. The muscles in this group are called the trapezius, latissimus dorsi, levator scapulae and the rhomboids.

Trapezius: It is the most superficial muscle of the back and is responsible for the physiologic movements of the scapula bone.

Latissimus Dorsi: It originates from the lower part of the back. It extends, and rotates the upper limb.

Levator Scapulae: This muscle begins in the neck and then attaches to the scapula in a descending fashion. As the name suggests it elevates the scapula muscles.

Rhomboid Muscles: They are divided into two – rhomboid major and rhomboid minor. Rhomboid minor is located superiorly to major. Their function is to rotate and pull in the scapula muscles.

Intermediate Muscles

These muscles extend from the spinal column to the ribcage around your abdomen, assisting in the elevation and depression of the ribs (essentially when you breath). The muscles in this group are serratus posterior superior and serratus posterior inferior.

Serratus posterior superior: A thin, rectangular shape. Its function is elevate the 2nd-5th

Serratus posterior inferior: It is a strong muscle whose placement is beneath the latissimus dorsi. It elevates the 9th-12th

Deep Muscles

These muscles develops during the time you are a fetus. These muscles are further divided into superficial, intermediate and deep. The superficial muscles include splenius capitis and splenius cervicis and they are responsible for head movements. Intermediate muscles are iliocostalis, longissimus and spinalis. Whilst the deep muscles are semispinalis, multifidus and rotatores.

Back Workouts

Now for the case of simplicity, we divide the portions of the back in four positions and designate them the most effective exercises.

Upper/Outer Lats:

In these exercises, we utilize the wide grip movements which target the upper back and traps regions. The best exercises for these parts are the Pull-ups and Bent-over barbell rows.

Saad is a Dentistry student with a passion for football. When he isn't busy studying, you can find him at the gym or at the football field. He has written for various blogs and websites and plans to continue to do so.